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Harira

The soup that breaks the fast in Morocco is designed to fill you up: lentils and chickpeas make it a proper meal.

Hot dish · 4 servings · Prep time 70 min

Per serving

Calories383kcal
Protein22g
Carbs53g
Fat7g

Ingredients

  • 200 gGreen lentils
  • 150 gChickpeas
  • 400 gChopped tomatoes
  • 30 gTomato paste
  • 100 gCelery
  • 150 gOnions
  • 20 gFresh coriander
  • 20 gFresh parsley
  • 3 gGround cumin
  • 10 gFresh ginger
  • 1 gGround cinnamon
  • 15 mlOlive oil

Method

  1. Soften the finely diced onion and celery in the oil for 6 minutes with the grated ginger, cumin and cinnamon.
  2. Add the tomato paste, tomatoes, chickpeas soaked overnight and 1.5 litres of water. Simmer for 25 minutes.
  3. Add the rinsed lentils and half the chopped herbs and cook for 30 minutes more, until the chickpeas are tender.
  4. Season and serve with the remaining herbs and a lemon wedge if you have one.

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Indicative values computed from the ANSES Ciqual food table. They vary with the products used and the cooking.

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